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    <td width="34%" bgcolor="#CCCCCC"><div class="STYLE2">减脂计划</div>
      <div class="STYLE3">　　不管想达到什么样的最终效果，健身计划的第一步都是要减脂。如果体脂率可以降到一定的程度，肌肉自然而然就会显露出来，所以健身先减脂是一个基本的常识。</div>
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        <strong>
        增肌计划</strong></div>
      <div class="STYLE3">　　当体脂率降到一定的程度，就可以开始制定增肌计划，可以做一些大剂量的无氧运动，给自己的肌肉一点压力，促使它增加围度和耐力，让自己变得强壮起来。但是要注意对关节的保护。</div>
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        <strong>形体计划</strong></div>
      <div class="STYLE3">　　当我们把体脂率降下来之后，并且已经练成一定的肌肉，就可以开始整体塑形计划了。首先，我们可以查缺补漏，看看身上哪块肌肉薄弱，重点锻炼那些部位，然后开始增加身体的柔韧度。</div></td>
    <td width="33%" bgcolor="#D2D5DD"><p class="STYLE5"><span class="STYLE7"><strong>初学者： </strong><br>
      体重正常或者偏胖： 乳清蛋白粉 <br>
      体重偏瘦： 增肌粉</span></p>
      <p class="STYLE8"><strong>进阶者</strong>（3个月以上，且在锻炼强度上感觉有些吃力）： <br>
        体重正常或者偏胖： 肌酸 + 乳清蛋白粉 或者 用正氮蛋白粉（用正氮价格会贵一些） <br>
        体重偏瘦： 肌酸 + 增肌粉</p>
      <p class="STYLE8"><strong>狂热、运动员</strong>（半年以上，且在锻炼强度是感觉很吃力）： <br>
        体重正常或者偏胖： 肌酸 + 乳清蛋白粉 + 支链氨基酸 <br>
        体重偏瘦： 肌酸 + 增肌粉 + 支链氨基酸 。</p>
      <p class="STYLE8">&nbsp;</p>
      <p class="STYLE5"><span class="STYLE6">注：不能过多依赖于补剂，补剂仅仅起到辅助作用</span></p></td>
    <td width="33%" bgcolor="#E6E1CE"><div class="STYLE10">牛肉+全麦面包+橙汁</div>
      <div class="STYLE9">　　在健身增肌时，我们一定要控制好高热量食物的摄入，因为我主食碳水化合物含量高，所以不适合在健身时食用。可以借助低热量的全麦面包进行代替，我们一天运动量大，所以细胞容易受损，而牛肉富含蛋白质可以修复受损细胞。而橙汁主要是为了补充维生素，平衡营养。</div>
      <div class="STYLE9"><br>
        <strong>
        蔬菜沙拉+地瓜+鸡胸肉</strong></div>
      <div class="STYLE9">　　地瓜主要是为了代替主食，起中含有丰富的粗纤维，有助于肠道蠕动。而蔬菜沙拉能够补充维生素，有助于我们肠道的保护。鸡胸肉含有的脂肪量极低，同时又属于蛋白质含量比较好的食物，既能够保证我们蛋白质含量的摄入，又能够保证不会摄入太多热量，所以很适合我们日常食用。</div>
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        <strong>玉米+豆浆+牛油果三明治</strong></div>
      <div class="STYLE9">　　玉米是作为主食食用的，豆浆含有丰富的蛋白质，同时热量低，比牛奶更加适合我们在健身的时候食用。而牛油果是一种营养非常丰富的水果，也很美味，可以搭配全麦面包做三明治。在这一餐，就能够完全补充我们各类营养需求。</div></td>
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